Keto Diet: What to Eat and What to Avoid

(Last Updated On: March 12, 2019)

Planning your grocery list? Stop right there! If you plan to get deep into Keto diet, the first thing to come to mind is to reassess what goes into your pantry and fridge a well as hidden stashes right at your bedroom. Starting on a high-fat, low-carb diet to reach ketosis requires a 360-degree shift of food requirements. To kickstart your quest, this guide on what to eat and avoid while on Keto diet is a wise start.

 

Foods to Eat

To start, here’s a list of foods that must be on your grocery list:

Meat. Choose organic, unprocessed and grass-fed meat. Keep in mind that processed meat contain high carbs– which is a no-no to Keto diet. Protein from healthy meat, however, must be consumed at a minimal level as excess in protein can be converted to glucose making ketosis next-to-imposssible.

Fish and Seafoods. Naturally containing low carbs, fish and shellfish are perfect for Keto dieters. Wild-caught salmon is the best with its vast amount of omega-3 fatty acids. Mackerel, trout and tuna as well as shrimp and mussels are excellent options, too. The idea is to eat them in moderation as they also contain high protein.

Eggs. Go for organic or free-range or pastured eggs. You can eat it sunny side-up, omelet with herbs and spices, scrambled or fried in natural butter, and so on. Just remember that egg is also high in cholesterol.

Natural Fat/High Fat Sauces. Amplify natural fats in your diet by cooking foods with butter, coconut oil, olive oil and so on. Sauces, dips, and salad dressings can also be concocted to contain high-fat ingredients. Think: garlic butter or homemade peanut sauce, alfredo sauce slathered in cream cheese, and so on.
Vegetables that grow above ground. Steer clear of vegetables burrowed deep in the ground as they contain high levels of starch which can be converted into carbs. Choose leafy greens, broccoli, zucchini, avocado, cauliflower, and the likes.

Dairy Products. Use heavy cream for cooking. Butter and high fat cheese are also great addition to your dietary consumption. Natural yogurt is great, too. Milk should be consumed in moderation, too.

Nuts. Nuts contain high fat content as well as protein. Though great as snacks, this must be consumed in moderation. Go for macadamia or pecan for their low-carb content.

Berries. Go for blueberries, raspberries, blackberries and strawberries for a fruit fix. Do remember to eat it in moderation though. Adding a home-made whipping cream will make it more keto worthwhile.

Drinks
Choosing drinks is also an important aspect when on keto diet.

Water. The best drink so fat regardless of what diet you’re in. You can drink it warm, cold, flat or sparkling, with mixed fruits or with lemon and lime. When experiencing the dreaded “keto flu”, add some shakes of salt to help elevate electrolyte in the body.

Coffee. Drink coffee black or with little amount of milk or cream– or none at all. Adding in butter and coco oil can also make your coffee concoction “bulletproof”. Definitely, not setting foot in Starbucks or any gourmet coffeeshop will do you good when on keto diet.

Tea. You can drink any tea you wish so long as it doesn’t have sugar. Go for Tijanis or herbal teas for more health benefits. Or settle with green tea for its known impact on weight loss.

Bone Broth. This carries not just nutrients and electrolytes to the body, but also collagen. A few sips can satisfy hunger pangs. You may want to stir in butter when preparing.

Alcohol. Of course, you can have a glass or two of alcohol for special occasions. Red or white dry wine, whisky, tequila, brandy, champagne and vodka are acceptable and must only be consumed rarely and in moderation. When making cocktails, steer clear of adding sugary content.

 

Food List to Avoid

Now that you’ve known the Keto must-have list, it’s time to list down the must-not’s.

Sugar. The biggest taboo in Keto, sugar must be eliminated from your diet. Steer clear of soft drinks, sport drinks, and fruit juices or smoothies. Anything sweet like candy, chocolate, cookies and so on must also be crashed out of your list.

Starchy food and vegetables. Say no-no to vegetables that grow underground like potatoes, sweet potato, yam, and other root varieties– as well as their offshoots like bread and pasta. Legumes and whole grain items are high in carbs, too.

Beer. Dry spirits are acceptable in moderation, but beer is a must-not as it contains high level of carbohydrates and, with flavored ones, sugar. You may want to check out low-carb beers but make sure to check the label before opening a can.

Fruit. Fruit is good but not with Keto. A slice of pineapple or a mandarin orange can be acceptable every once in a while. Fruits, except tomatoes and avocado, are high in sugar.

 

The Low Carb – High Fat Diet

Choosing your food well is essential in a high-fat low-carb Keto diet. Simply follow the list and you don’t need to count calories anymore. By focusing on restricting your diet with foods listed as must-haves, one can hasten fat adaptation and make ketosis work its wonders to the body and mind. After a week and a half, the body can very well adjust to ketosis and feel more improvements in terms of mental focus and concentration as well as physical energy– while losing weight at the same time!

 

I don’t eat meat and dairy. Can I still do keto diet and eat low carb?

Absolutely, yes! Keto diet for vegans is possible though a little challenging. The deal is to consume vegetables that contain low carbohydrate and to consume beans and grains in low levels. There are quite a lot of vegan recipes designed by Keto worshippers over the years for you to follow.